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EXERCISES 



SCIENTIFICALLY PRESCRIBED 
FOR USE OF 

DUMB-BELLS 



BY 

D. L. DOWD 

Professor of Physical and Vocal Culture 
No. i6 East Fourteenth St., and 713 Fifth Ave., New York 

author of 

Physical Culture for Home and School, Scientific and Practical 
322 Pages, 80 Illustrations 
Facial and Neck Development, and Hints for the Complexion 
Fully Illustrated 
Scientific and Practical Physical Measurements for Self-Instruction 
y Muscular Development, Etc. 




NEW YORK 
Private Edition — Printed for the Author 
1888 



Copyright, 1888 
By D. L. DOWD 

All rights reserved 



TROWS 

PRINTING AND BOOKBINDING COMPANY, 
NEW YORK. 



DUMB-BELL EXERCISES. 



A GREAT deal of benefit, physically, can be 
derived from the use of dumb-bells, but in 
order to gain it you must understand how to 
use them in an intelligent and scientific man- 
ner. Many people have resorted to the use 
of dumb-bells to better their physical condi- 
tion ; they have bought a pair of bells of a 
weight ranging from ten to a hundred pounds, 
and set to work with them without any spe- 
cial direction as to how they should be used 
to the best advantage. Indeed, I think the 
great majority of those that have indulged in 
the use of them have done themselves more 
harm than good, more especially those who 
have used heavy weights, and the rest have 
become tired because they did not know how 
to use them, thus losing their interest in the 
work. The performer should have understood 
that there is a special exercise for every set 



4 



DUMB-BELL EXERCISES. 



of muscles in the body, and just how to apply 
it. ^ 

In the following pages you will find special 
exercises for some of the prominent muscles 
of the body, arms, and legs. Many of them 
can be developed by the intelligent use of 
dumb-bells. But we cannot hope by their 
means to develop the chest and lungs so well 
as with an apparatus like the ''exerciser/' 
which is described on page 38. With such 
an apparatus you do not need dumb-bells nor 
any other apparatus ; for, by following the in- 
structions for its use, you can develop all parts 
of the body to perfection. 

One great drawback to the use of dumb- 
bells is the monotony of the work ; but if you 
will, you can do yourself considerable good 
by their use. 

In using bells remember the following hints: 

First : You must practise at least five times 
a week, but if you can practise once every 
twenty-four hours so much the better ; the 
whole exercise will not last over forty -five 
minutes. 

Second : You must work every muscle un- 



DUMB-BELL EXERCISES. 



5 



til you have tired it, and make it ache a little. 
From this light exercise the muscles will re- 
cover their strength very quickly. Always 
stand erect, with the head up and the chest 
projected. 

For business people about 4 p.m. is gener- 
ally thought the best time to exercise, for it 
is this time that the general depression from 
business is most keenly felt ; hence the reason 
for livening up before the evening meal by a 
little exercise. If you cannot take this hour, 
then almost any time of day or evening will do. 

Third : When performing with the dumb- 
bells, be sure not to swing the arms, I mean 
that swing that is given to them by a motion 
of the body, but raise and lower them by the 
power of the muscles, and not the swing. 

Fourth : Make all the movements fairly 
quick and even ; do not make any jerky 
movements. Bear in mind that you must not 
tire the muscles to the fullest extent until you 
have practised for about two weeks. 

Fifth : From five to eight pounds for each 
bell should be used. The strongest should 
not use more than eight pounds. Ladies 



6 



DUMB-BELL EXERCISES. 



should use from three to five pounds accord- 
ing to the strength. 

Sixth : You must practise the exercises in 
the order in which they are here given, as 
they have been arranged to the best advan- 
tage. 

DUMB-BELL EXERCISE NO. I. LATERAL PORTION 

OF THE DELTOID MUSCLE, ON THE SIDE OF 
THE SHOULDER. (SEE I IN FIG. NO. 56.) 

Take a bell in each hand, with the palms 
turned toward the outside of the thigh, and 
maintaining the body erect, the feet together, 
the hips drawn back, the chest projected, the 
shoulders drawn back, the head erect, and the 
chin drawn in (see Fig. No. 14). Now, with 
the arms straight and stiff, raise them up both 
together (only one raised in figure) straight 
out and up from the sides of the body, and as 
high as you can (see Fig. No, 56). Repeat 
this movement until you tire the shoulder-mus- 
cles. Inhale strongly and deeply as the arms 
are ascending, and exhale forcibly as the arms 
are descending. 



DUMB-BELL EXERCISES. 



7 



. Take breath this way ten or a dozen times, 
and then fill the lungs comfortably full and 
hold the breath in while you make three or 
four movements, or as many as you can con- 




FlG. No. 56.— Lateral Deltoid. (See i.) 

veniently ; then let it out, and repeat it until 
you feel that you have tired the lungs slight- 
ly. (The tendon of this portion of the deltoid 
muscle, at its lower insertion, is connected 
with anterior and posterior portions of the 



8 



DUMB-BELL EXERCISES. 



deltoid, and is attached to the humerus (bone 
of the upper arm) a few inches below the 
shoulder-joint, and at its upper insertion is at- 
tached to the scapula (bone of the shoulder) ; 
and when in contraction it moves the arm out- 
ward and upward from the side of the body, 
as shown in Fig. No. 56. 

(There are three portions of the deltoid mus- 
cle, and we have a separate exercise for each ; 
of course, performing any one of these three 
movements would, to some extent, bring into 
contraction the other two portions, for they 
all three aid each other in their special work ; 
but we can bring them to a more symmetrical 
development by exercising each part sepa- 
rately, than is possible with one exercise for 
the three.) 

DUMB-BELL-EXERCISE NO. 2. LATISSIMUS DORSI, 

MUSCLE COVERING THE SIDE OF THE BACK. 
(see I IN FIG. NO. 57.) 

With a bell in each hand, stand with the 
body erect, the feet together, hips drawn 
back, the chest projected, the shoulders drawn 



DUMB-BELL EXERCISES. 9 

back, the head erect, and the chin drawn in 
(see Fig. No. 14). Now, keeping the body as 
stiff as is possible, press the left arm down- 
ward as hard as you can, by drooping the 




Fig. No. 57. — Latissimus Dorsi. (See I.) 

shoulder, just as though you were pushing 
against some object on the floor that reached 
to your hand (see Fig. No. 57), then allow 
the arm and shoulder to assume their natural 
position again, and perform the same with the 



lO DUMB-BELL EXERCISES. 

right arm ; use the right and left alternately 
in this exercise until you tire the muscle 
named. (You may not at first get much sat- 
isfaction from this exercise, unless you happen 
to get it just right ; but satisfaction will soon 
come, if you will persevere in the effort. 

(The latissimus dorsi is a large, broad, flat 
muscle covering a portion of the side of 
the back (see i in Fig. No. 57). At its upper 
insertion it is attached to the humerus (bone 
of the upper arm), and along the side of the 
back to the lower ribs ; at its lower inser- 
tion it is attached to the crest of the ileum 
(back portion of the hip-bone). When the 
latissimus dorsi is in contraction it moves the 
arm from an upward position downward and 
backward ; also when the arm is hanging at 
the side it depresses the shoulder by forcing 
the arm downward and outward^ as is repre- 
sented in Fig. No. 57.) 



DUMB-BELL EXERCISES, 



II 



DUMB-BELL EXERCISE NO. 3. ANTERIOR POR- 
TION OF THE DELTOID MUSCLE ON THE 
FRONT OF THE SHOULDER. (SEE I IN FIG. 
NO. 58.) 

Take a bell in each hand, with the palms 
turned to the front ; stand with the body erect, 
feet together, hips drawn back, chest pro- 
jected, shoulders drawn back, head erect, and 
chin drawn in (see Fig. No. 14). Now, with 
the arms straight and stiff, raise them up both 
together, straight out and up in front of the 
body as high as you can (see Fig. No. 58). 
Repeat this movement until you tire that por- 
tion of the deltoid mentioned. Inhale strongly 
and deeply as the arms are ascending, and 
exhale strongly as the arms are descending. 
Take the breath in this way ten or a dozen 
times, and then fill the lungs comfortably full, 
and hold the breath in while you make three 
or four movements, or as many as you can con- 
veniently. Then let it out, and repeat the 
same until you feel that you have tired the 
lungs slightly. 

The tendon of this portion of the deltoid 



12 



DUMB-BELL EXERCISES. 



muscle, at its lower insertion, is connected 
with the lateral and posterior portions of the 
deltoid, and is attached to the humerus (bone 
of the upper arm) a few inches below the 




Fig. No. 58.— Anterior Deltoid. (See I.) 

shoulder-joint, and at its upper insertion is 
attached to the clavicle (collar-bone) ; and 
when in contraction it moves the arm outward 
and straight upward from the front of the 
body, as is represented in Fig. No. 58. 



DUMB-BELL EXERCISES. 



13 



DUMB-BELL EXERCISE NO. 4, MUSCLES OF THE 

FOREARM. (see I AND 2 IN FIG. NO. 59.) 

Take a bell in each hand, with the palms 
turned toward the outside of the thigh, with 
the body erect, feet together, hips drawn 
back, chest projected, shoulders drawn back, 
head erect, chin drawn in ; now contract the 
inner portion of the forearm muscles, by- 
bending the hand at the wrist inward and up- 
ward (see Fig. No. 59), then bend the hand 
at the wrist backward and upward. Repeat 
this movement with the hands at the same 
time ; first turn them inward as strongly as 
you can, and then turn them backward as 
strongly as possible until you make the mus- 
cles of the forearm ache. 

There are about eighteen different muscles 
in the forearm, most of which are brought into 
contraction by this movement of the hand. 
Some of the forearm muscles, at their upper 
insertions, are attached to the humerus (bone 
of the upper arm), but the greater number of 
them are attached to the ulna and radius (the 



14 DUMB-BELL EXERCISES. 

two bones of the forearm) near the elbow- 
joint. At their lower insertions the tendons 
of some of them are attached to the bones of 
the hand and the wrist, and others to the 




Fig. No. 59. — Forearm Muscles. (See i and 2.) 

bones of the fingers, and when in contraction 
they move the hand, bending at the wrist 
at all the various angles. They also open 
and shut the fingers, which is a splendid ex- 
ercise for strengthening the grip of the hand 
and developing the muscles of the forearm. 



DUMB-BELL EXERCISES. 



15 



DUMB-BELL EXERCISE NO. 5. MUSCLES ON THE 

SIDES OF THE ABDOMEN, OBLIQUUS ABDOMI- 
NIS, (see I IN FIG. NO. 60.) 

Take a ball in each hand, arms hanging 
down at the sides. Stand erect, feet together, 
hips drawn back, chest projected, shoulders 
drawn back, head erect, chin drawn in. Now 
bend the body sideways, and a little forward ; 
bending only at the hips sideways as far as 
possible, then rise, and bend over the other side 
in the same manner (see Fig. No. 60). 

Take the breath in as the body is going 
from the right side to the left, and exhale as 
it is going to the right. Do so a few times, 
and then reverse the action of taking in the 
breath ; after breathing this way a few times, 
take in quite a full breath, and hold it while 
you make as many movements as you can con- 
veniently without feeling any strain. Then 
exhale, and repeat the exercise until you have 
tired the muscles. Should the lungs get tired 
before the muscles do, then stop the special 
breathing and continue the movement. 



i6 



DUMB-BELL EXERCISES. 



The obliquus abdominis muscles cover the 
sides of the abdomen. They are attached to 
the eight lower ribs from above, and their 




Fig. No. 6o. — Obliquus Abdominis. (See I.) 

lower attachment is to the crest of the ileum 
(forward and upper part of pelvic or hip-bone) ; 
and when in contraction they move the body 
from side to side, bending at the hips, and also 
act as balancing muscles for the trunk. 



DUMB-BELL EXERCISES. 



17 



DUMB-BELL EXERCISE NO. 6. MUSCLES ON THE 

FRONT OF THE UPPER ARM, BICEPS. (SEE I 
IN FIG. NO. 61.) 

With a bell in each hand, arms hanging 
down straight and palms turned to the front, 




Fig. No. 61.— Biceps. (See i.) 



Stand with the body erect, feet together, hips 
drawn back, chest projected, shoulders drawn 
back, head erect, and chin drawn in. Now, 



DUMB-BELL EXERCISES. 



keeping the elbows firmly at the sides, raise 
the bells to the shoulders by bending the arms 
at the elbows (see Fig. No. 6i). Lower the 
bells to the sides again, and repeat the move- 
ment until you make the muscles ache ; be sure 
and give them the full contraction, by allowing 
the arms to straighten fully, and then to move 
upward to the highest point possible each 
time. The biceps muscles, at their upper in- 
sertions, are attached to that part of the scap- 
ula (bone of the shoulder, or shoulder-blade) 
which forms the upper portion of the shoulder- 
joint, and at their lower insertion are attached 
to the radius (small bone of the forearm) about 
an inch and a half below the elbow-joint in 
front, and when in contraction move the fore- 
arm as the arm bends at the elbow-joint. 

DUMB-BELL EXERCISE NO. 7. LOINS OF THE 

BACK, ERECTOR SPIN^ (sEE I IN FIG. NO. 
62) AND HAM-STRING MUSCLES. 

With a bell in each hand, body erect, feet 
together, hips drawn back, chest projected, 
shoulders drawn back, head erect, and chin 



DUMB-BELL EXERCISES, 



19 



drawn in. Now, keeping the knees stiff, in- 
cline forward and downward (bending only 
at the hips), letting the bells come as near the 
floor as possible. Then, with the arms rigid 




Fig. No. 62, — Erector Spinse. (See I.) 

and straightened out at full length in front 
of you, raise the body upward and bend a lit- 
tle backward (see Fig. No. 62). The arms 
should be held rigidly extended in front of 
the body all the time you are performing this 



20 



DUMB-BELL EXERCISES. 



movement ; inhale deeply as the body moves 
forward and downward, and exhale forcibly 
as the body is moving upward and back- 
ward. 

This movement is very excellent for 
strengthening a weak back. These erector 
spinae muscles are attached along the ver- 
tebrae, also to the ribs and the back point of 
the pelvis (hip-bone) ; when in contraction 
they hold the spine erect, and also move it 
from a forward bent to a backward bent po- 
sition, as is represented in Fig. No. 62. 

DUMB-BELL EXERCISE NO. 8. MUSCLES ON THE 

BACK OF THE UPPER ARM, LATERAL AND 
POSTERIOR PORTIONS OF THE TRICEPS MUS- 
CLES, (see I AND 2 IN FIG. NO. 63.) 

With a bell in each hand, raiaethe hands to 
the shoulders by bending the arms at the el- 
bows. Stand with the feet together, body 
erect, hips drawn back, chest projected for- 
ward, shoulders drawn back, head erect, chin 
drawn in. Now elevate the bell in right hand 
straight above the head, extending the arm at 



DUMB-BELL EXERCISES. 



21 



full length (see Fig. No. 63) ; then draw the 
right arm back to the shoulder again, and 
while doing so extend the bell in left hand, 
straight above the head, thus exercising the 




Fig. No. 63.— Triceps Muscles. (See I and 2.) 

left and right arm alternately. Continue this 
exercise until you have tired the muscles 
named. This movement brings into contrac- 
tion both the lateral and posterior portion of 
the triceps at the same time, and also brings 



22 



DUMB-BELL EXERCISES. 



into contraction the deltoid muscles, to some 
extent. 

The tendons of the triceps muscles, at their 
lower insertions, are attached to the ulna, 
large bone of the forearm that forms the el- 
bow-joint, a little below it, and at their origin 
or upper insertions are attached to the hu- 
merus (bone of the upper arm) ; when in con- 
traction they straighten the arm at the elbow- 
joint. 

DUMB-BELL EXERCISE NO. 9. — MUSCLES OF THE 
BREAST, PECTORALIS MAJOR. (sEE I IN 
FIG. NO. 64.) 

Bell in each hand, body erect, feet together, 
hips drawn back, chest projected, shoulders 
drawn back, head erect, and chin drawn in. 

Now, keeping the arms very rigid, move 
them across the body in front as far as you 
can, meanwhile keeping the elbows stiff and 
straight ; see that the arrris are kept close to 
the body, and allow them to cross each other 
(see Fig. No. 64) ; then move them back to 
place, and repeat the movement until you have 



DUMB-BELL EXERCISES, 23 

tired the muscles named (the faithful practice 
of this exercise will bring about a very rapid 
and beneficial development). 

Inhale the breath as the muscles are relax- 




FiG. No. 64. — Pectoralis Major. (See I.) 

ing and the arms are moving from the front of 
the body to the sides, and exhale strongly as 
the arms are moving from the sides forward 
and across the body. 

CThe pectoralis major is a broad, thick, tri- 



24 



DUMB-BELL EXERCISES. 



angular muscle situated at the upper and fore 
part of the chest ; it rises from the anterior sur- 
face of the clavicle (collar-bone) from half the 
breadth of the anterior surface of the sternum 
(breast-bone) as low down as the sixth or 
seventh rib. The fibres of this muscle all ter- 
minate in a flat tendon about two inches 
broad, which is inserted into the anterior edge 
of the humerus (bone of the upper arm) ; 
when in contraction this muscle moves the 
arm across the front of the chest, if the elbow 
is kept stiff.) 

DUMB-BELL EXERCISE NO. lO. MIDDLE PORTION 

OF THE TRAPEZIUS MUSCLES OF THE BACK. 
(see I IN FIG. NO. 65.) 

Bell in each hand, the arms straight at the 
sides of the body, body erect, feet together, 
hips drawn back, chest projected, shoulders 
drawn back, head erect, and chin drawn in 
(see Fig. No. 14). Now for the movement. 
Make an effort to raise the shoulders upward 
(keeping the arms perfectly straight ; see Fig. 
65) as high as you can, making a movement 



DUMB-BELL EXERCISES. 



25 



called shrugging of the shoulders. Repeat 
this movement rapidly until you have tired 
the muscles named, which will not take many 



The attachments of this portion of the 
trapezius muscles are to the upper part of the 
spine, and also to the clavicle (collar-bone) at 
the point attached to the upper part of the 
shoulder ; when in contraction they pull the 




Fig. No. 65.— Middle Trapezius. (See i.) 



seconds if you contract the muscles fully each 
time. 



26 



DUMB-BELL EXERCISES. 



shoulders upward, and slightly approaching- 
the sides of the neck. / 

It is very essential that this portion of the 
trapezius should be exercised, if you wish to 
have the upper portion of the shoulder and 
lower portion of the neck strong and plump, 
for the two are blended together at this 
point. 

DUMB-BELL EXERCISE NO. II. POSTERIOR POR- 
TION OF THE TRICEPS MUSCLES. (SEE I 
IN FIG. NO. 66.) 

Bell in hand, body erect, feet together, hips 
drawn back, chest projected, shoulders drawn 
back, head erect, and chin drawn in. Hold 
the arms straight at the sides, with the palms 
turned to the front ; now raise the arms (both 
together) backward as high as possible, and 
at the same time twist them outward as much 
as possible. This twisting is the most im- 
portant part of this movement, so you must 
be sure and get it right. Twist the arms 
outward and backward as hard as you can, so 
that the backs of the hands will approach 



DUMB-BELL EXERCISES, 27 

each other (see Fig. No. 66). Inhale deeply 
as the arms are moving backward, and ex- 
hale strongly as the arms are coming 
forward again ; repeat until you tire the mus- 




FiG. No. 66. — Posterior Triceps. (See r./ 

cles. (The tendons of this portion of the tri- 
ceps muscle, at its lower insertion, are at- 
tached to the ulna (bone of the forearm) at 
the elbow-joint, and at their upper insertion 
to the scapula (shoulder-blade), unlike thelat- 



28 



DUMB-BELL EXERCISES. 



eral portion, which is attached to the humerus 
(bone of upper arm) near the shoulder-joint. 
This posterior portion is attached to the 
scapula, and when in contraction gives to the 
arm that peculiar rotary motion which you 
must strive to get in this exercise, if you 
would improve the development of this por- 
tion of the arm.) 

DUMB-BELL EXERCISE NO. 12. POSTERIOR POR- 
TION OF THE DELTOID MUSCLES ON THE 
BACK OF THE SHOULDER. (sEE I IN FIG. 
NO. 67.) 

Bell in each hand, body erect, feet to- 
gether, hips drawn back, chest projected, 
shoulders drawn back, head erect, and chin 
drawn in. 

Turn the palm of the hand in toward the 
outside of the thigh, pitch the body a little 
forward, bending at the hips (so that your 
arm may rise higher) ; now move the right 
arm straight backward and upward, as high 
as you can without twisting the arm in any 
way (see Fig. No. 67) ; then lower to its 



DUMB-BELL EXERCISES. 



29 



place and do the same with the left arm, and 
make the movement with the right and left 
arm alternately, until you tire the muscle. 
(The tendons of this portion of the deltoid 




Fig. No. 67. — Posterior Deltoid. (See i.) 



muscles, at their upper insertions, are attached 
to the back and upper part of the scapula 
(bone of the shoulder), and at their lower in- 
sertion to the humerus (bone of upper arm) 
a few inches below the shoulder-joint ; and 



DUMB-BELL EXERCISES. 



when in contraction it moves the arm straight 
backward and upward) 

DUMB-BELL EXERCISE NO. 1 3. MUSCLES ON 

FRONT OF THE THIGHS, QUADRICEPS EX- 
TENSOR, (see I IN FIG. NO. 68.) 

Bell in each hand, body erect, feet together. 



Fig. No. 68.— Quadriceps Extensor. (See i.) 

hips drawn back, chest projected, shoulders 
drawn back, head erect, and chin drawn in ; 




DUMB-BELL EXERCISESo 3 1 

now drop the body as near the floor as you 
can, bending at the hips and knees (see Fig. 
No. 68) ; then rise and repeat the movement, 
until you tire the muscles of the thighs. 

Inhale as the body is lowering, and exhale 
strongly as the body is rising. This move- 
ment is what one could correctly term squat- 
ting. 

There are four heads or origins to the quad- 
riceps extensor; some of their tendons are 
attached to the femur (bone of the upper leg) 
near the hjp-joint, and others to the pelvis 
(bone of the hips). At its lower insertion 
this quadriceps muscle converges into one 
large tendon, and is attached to the tibia 
(shin-bone) just below the knee-joint ; it is 
also attached to the patella (knee-cap), and 
when in contraction it straightens the knees. 

DUMB-BELL EXERCISE NO. I4 MUSCLES OF THE 

CALF, GASTROCNEMIUS AND SOLEUS. (SEE 
I IN FIG. NO. 69.) 

Bell in each hand, body erect, feet together, 
hips drawn back, chest projected, shoulders 



32 



DUMB-BELL EXERCISES. 



drawn back, head erect, and chin drawn in. 
Hold this position and rise as high as possi- 
ble on your toes (see Fig. No. 69), Repeat 
this movement until you have tired the mus- 




FiG. No. 69. — Gastrocnemius and Soleus. (See I.) 

cles. Bear in mind that you must rise as high 
as possible each time, if you would gain the 
best results. The tendons of the calf-mus- 
cles, at their upper insertions, are attached to 
the femur (bone of the upper leg), and at their 



DUMB-BELL EXERCISES. 33 

lower insertions they converge to and form 
the tendon Achillis. 

This tendon is attached to the os calcis 
(bone of the heel), and when in contraction 
they raise the heels from the floor, thus pre- 
cipitating the whole body forward and upward 
on the ball of the foot, or the toes. When 
you are walking, if you will take pains to rise 
well on the toes at each step, you will aid 
very materially in developing these muscles. 

DUMB-BELL EXERCISE NO. 1 5. — MUSCLES ON 
THE BACK OF THE THIGHS, BICEPS. (SEE 
I IN FIG. NO. 70.) 

No bells this time, if you are tired of hold- 
ing them ; if not, hold them to steady yourself 
with. 

Body erect, hips drawn back, chest pro- 
jected, shoulders drawn back, head erect, and 
chin drawn in (see Fig. No. 14). Now raise 
the left leg upward from behind (bending at 
the knee) as high as you can ; but do not let 
the left knee swing forward from the right, 
but hold it firmly against it (see Fig. No. 70). 



34 



DUMB-BELL EXERCISES. 



Lower to place again, and repeat the move- 
ment until you tire the muscle ; then change 
to the right leg and tire that one. Be sure 
and rise as high as possible each time, and 



lower full length. (The tendons of the bi- 
ceps muscle, at its origin or upper insertion, 
are attached to the lower and back part of 
the pelvis (bone of the hips), and at its lower 
insertion are attached to the fibula (bone of 




Fig. No. 70. — Biceps of Leg. (See i.) 



DUMB-BELL EXERCISES, 35 

the back of the lower leg) ; and when in con- 
traction the biceps flexes the lower leg on the 
back of the thigh.) 

DUMB-BELL EXERCISE NO. 1 6. MUSCLES ON 

FRONT OF LOWER LEG, TIBIALIS ANTICUS. 
(see I IN FIG. NO. 71.) 

No bells. Sit in a chair or on a bench, and 
stretch your legs nearly at full length in front 




Fig. No. 71. — Tibialis Anticus. (See i.) 

of you, with the heels pressed firmly on the 
floor ; now move the toes toward the body as 
hard as you can, bending the foot at the ankle- 



36 



DUMB-BELL EXERCISES. 



joint (see Fig. No. 71) ; then press them back 
again firmly, both feet together, and give the 
muscles the full contraction each time. Repeat 
the movement until you have tired the mus- 
cles mentioned. (The tibialis anticus, at its 
origin, is attached to the tibia (bone of the 
front of lower leg) near the knee-joint at the 
outside, and the tendon, at its lower insertion, 
is attached to the cuneiform and metatarsal 
(bones forming the first joint of the great 
toe) ; and when in contraction it flexes the foot 
on the lower leg in front. This is a muscle 
much used in rowing, if one is using a sliding 
seat ; it also raises the toes in walking, so 
that we will not drag them along the ground.) 

DUMB-BELL EXERCISE NO. 1 7. MUSCLES ON 

FRONT OF THE ABDOMEN, RECTUS ABDO- 
MINIS, (see I IN FIG. NO. 72,) 

Lie out at full length on a sofa, a bench, or 
on the floor ; place your arms at the side or 
across your breast, as you choose ; now raise 
the body from the prone to a sitting position 
(see Fig. No. 72) ; then lower it again. Re- 



DUMB-BELL EXERCISES. 



37 



peat this movement until you feel that you 
have tired the muscles of the abdomen. 

If this should prove to be too severe an ex- 
ercise for you, then only lower the body part 
way down, until you gain more strength, if 
your legs seem to rise when you attempt to 
raise the body, then put some weight on them 




Fig. No. 72. — Rectus Abdominis. (See 1.) 

to keep them down. The tendons of the rec- 
tus abdominis, at their upper insertions, are 
attached to the lower point of the sternum 
(breast-bone), and at their lower insertions 
are attached to the central portion of the pel- 
vis (bone of the hips) in front ; and when in 
contraction they move the body forward, 
bending at the hips. The strengthening of 
these muscles is one of the greatest safe- 



38 



DUMB-BELL EXERCISES. 



On the following pages are shown some of 
the results derived^from the faithful practice 
of the system of exercises set forth in the vol- 
ume entitled, Physical Culture for Home and 
School, Scientific and Practical^ as performed 
with the ''Home Exerciser." 




HOME EXERCISER. 
(Patented.) 



DUMB-BELL EXERCISES. 



39 



APPENDIX A. 

A few instances showing the results of training un- 
der the author's system as applied to the " Home Ex- 
erciser" are now given. The first column gives the 
measurement of pupils when admitted ; the second 
shows the increase after practice for the time stated. 

Rockwood Hoar, son of Senator Hoar, of Worces- 
ter, Mass., aged twenty-nine ; the following changes 
in five months and two days' practice, from Novem- 



ber 28, 1882, to May I, 1883. 

Weight, 158 pounds 165 pounds. 

Height,. 5 feet inches 5 feet 9 inches. 

Chest circumference, 38 inches 39^ inches. 

Neck, 14 inches 14^^ " 

Forearm, lof inches 11 " 

Biceps straight, iif inches i2f " 

Biceps flexed, 13^ inches 14^ " 

Shoulder, i8f inches 19 

Waist, 29f inches 30 " 

Thigh, 2o| inches 21 

Calf, 14I- inches 15 " 

Chest expansion, 4f inches 6 " 



APPENDIX B. 

W. W. Hobbs, aged eighteen, of Worcester, Mass. ; 
two months* practice. 

Weight, 146 pounds 158 pounds. 

Neck circumference, 13! inches 14^ inches. 



40 



DUMB-BELL EXERCISES. 



Chest, 35 inches .38 inchea 

Forearm, 9! inches 11 " 

Biceps straight, 10^ in^ches " 

"Biceps flexed, 11 inches 12^ " 

Shoulder, i6f inches 19 " 

Waist, 28 inches 29! 

Thigh, 19!^ inches 21 

Calf, i3f inches i4f ^ 

Chest expansion, 3f inches. • . . « .5I 



APPENDIX a 

John Nelson, aged seventeen, son of Judge Nel- 
son, Worcester, Mass. ; five months' practice, from 
November 27, 1882, to May 27, 1883. 

Height, 5 feet 7I inches = . . - 5 feet 8 inches. 

Weight, 127 pounds 143 pounds. 

Neck circumference, 14^ inches 14! inches. 

Chest, 34f inches 36|- 

Forearm, 9f inches , . . ..io|- 

Biceps straight, 10 inches lof 

Biceps flexed, 11^ inches i2f " 

Shoulder, 16^ inches i7f " 

Waist, 27! inches 29 

Thigh, 1 8f inches 20^ 

Calf, 13 J inches 14^ 

Chest expansion, 2f inches. ...... o . ,4! 



DUMB-BELL EXERCISES. 



41 



APPENDIX D. 

W. C. White, aged sixteen, son of Dr. White, of 
Springfield ; three years' practice, from October 15, 
1879, to October i, 1882. 

Weight, 134 pounds 178 pounds. 

Height, 5 feet 6 inches 5 feet 10 inches. 

Neck circumference, 13 inches 14^ inches. 

Chest, 34 inches 40 " 

Forearm, io|- inches iif * 

Biceps straight, lof inches 12^ 

Biceps flexed, 12^ inches 14^ 

Shoulder, 1 7 inches 19 

Waist, 30 inches 31 " 

Thigh, 21 inches 23 " 

Calf, 13 inches , = , . » . 15 " 

Chest expansion, 2^ inches. ........ .5^ " 



APPENDIX E. 

E. Wilder, aged forty, Springfield, Mass.; six 
months' practice in warm weather, from July 6, 1882, 
to January i, 1883. 



Weight, 148 pounds 165 pounds. 

Height, 5 feet inches 5 feet inches. 

Neck circumference, 14 inches 15I: inches. 

Chest, 36 inches 38 ^* 

Forearm, II inches. iij 

Biceps straight, 11^ inches 12 ^* 

Biceps flexed, 13 inches 14 

Shoulder, 18 inches i8f " 

Waist, 31 inches 31 



42 



DUMB-BELL EXERCISES. 



Thigh, 20 inches 21 inches. 

Calf, i4|- inches. . , •••^Si 

Chest expansion, 3 inches 5^ " 



APPENDIX F. 

James M. Thompson, aged nine, son of Colonel 
James M. Thompson, of Springfield, Mass. ; six months' 
practice, from March to June, 1883, and from Novem- 
ber 14, 1883, to February, 1884. 

Weight, 78 pounds • « 

Height, 4 feet 6|- inches 

Neck circumference, 11 inches 

Chest 26^ inches 

Forearm, inches 

Biceps straight, 8 inches , 

Biceps flexed, 8|- inches 

Shoulder, 12 inches 

Waist, 23^- inches 

Thigh, i5f inches , 

Calf, 1 inches , . „ , . , » . . 

Chest expansion, 2^ inches. . . . 



APPENDIX G. 

So W. Bowles, aged seventeen, son of Dr. S. W. 
Bowles, of Springfield, Mass. ; fifteen months' exer- 
cise, from January i, 1882, to April i, 1883. 



Weight, 127 pounds,, 157 pounds. 

Height, s feet inches. .5 feet 10 inches. 

Neck circumference, 13 inches 14J inches. 

Chest, 31 inches 37 

Forearm, 9^ inches 11 « 



.85 pounds. 
. . 4 feet 8f inches, 
.11^ inches, 
.28 



.9i 
.i3i 



.24t 

.17 " 
.11* " 



DUMB-BELL EXERCISES. 



43 



Biceps straight, inches , . 12 inchea 

Biceps flexed, 11 inches 14 " 

Shoulder, 16 inches 

Waist, 25I- inches . . . . e 29 " 

Thigh, 18^ inches 19I- " 

Calf, 1 2^ inches «»i3l " 

Chest expansion, 2 inches 6 " 



APPENDIX H. 

G. D. Pratt, aged seventeen ; one year's work. 

Weight, 129 pounds 139 pounds. 

Height, 5 feet 6^ inches 5 feet 6f inchea 

Neck circumference, 13 inches 13! inches. 

Chest, 3 if inches. 36^ " 

Forearm, 10 inches loj " 

Biceps straight, 10 inches 11^ " 

Biceps flexed, inches 13^^ " 

Shoulder, 16^ inches 17 " 

Waist, 27 inches 28^ " 

Thigh, 19 inches . 20^ " 

Calf, 13 inches 14 " 

Chest expansion, 3 inches 6 



APPENDIX I. 

J. Bowles, aged fourteen, son of Dr. S. W. Bowles, 
of Springfield, Mass. ; seven months' practice, from 
December 16, 1882, to March, 1883, and from March i 
to June I, 1884. 



Height, 5 feet | inch 5 feet 4 inches. 

Neck circumference, 11 inches 12^ inches. 



44 



DUMB-BELL EXERCISES. 



Chest, 28 inches 32 inches. 

Forearm, 8| inches;, 9^ 

Biceps straight, 8^ inches " 

Biceps flexed, 8 J inches loj " 

Shoulder, 13^ inches 15 

Waist, 23 inches 25 " 

Thigh, 17^ inches i8|- " 

Calf, I if inches 12^ 

Chest expansion, 2|- inches c . . • .4 



APPENDIX J. 

D. L. Dowd, the author, aged twenty-three ; results 
of a little over four years' practice, commencing at an 
age when men are supposed to have attained full de- 
velopment physically, from October i, 1877, to May 
I, 1882. 



Weight, 138 pounds 163 pounds. 

Height, 5 feet 7 inches 5 feet 8 inches. 

Neck circumference, 14 inches 17 inches. 

Chest, 36 inches 42 " 

Forearm, 10 inches 12^ 

Biceps straight, 11^ inches i3-|- " 

Biceps flexed, 13 inches . , 15I 

Shoulder, 18 inches 19^ ^* 

Waist, 29 inches 31 

Thigh, 20 inches .22 '^^ 

Calf, 14 inches 15^ 

Chest expansion, 4^ inches 11 *^ 



The contrast between a photograph of Mr. Dowd's 
form taken before he commenced systematic work 
and one taken three years later is most striking. 



DUMB-BELL EXERCISES, 



45 



The one shows a thin, flat-chested, almost consump= 
tive-looking man ; the other a model of manly strength. 
Said photographs are to be seen at the Home School 
for Physical Culture, i6 East Fourteenth Street. 

It will be observed that these pupils ranged all the 
way from nine to forty years, when commencing 
practice. 

Such results need no comment. They show that 
the human body is not like the iron casting, rigid and 
fixed like a mould, but rather like the sculptor's clay, 
that may be moulded into forms of beauty and 
strength, or — ''more's the pity" — maybe deformed 
and spoiled. 



46 



DUMB-BELL EXERCISES. 



NOTICES OF THE PRESS. 



From The New York Clipper^ 1883. 

Prof. D. L. Dowd was born at Nelson Flats, a small 
town in the Empire State, twenty-nine years ago, stands 5 
feet 8 inches in height without shoes, and weighs, stripped, 
152 pounds. He is a man of remarkable muscular develop- 
ment and immense physical strength. He has always been 
strictly temperate, never having partaken of either malt or 
spirituous liquors, and having eschewed tea and coffee during 
the past dozen years. In the fall of '83 he posed as a model 
at the Art Students' League and the Academy of Design, 
New York, and also at the Art Guild, Brooklyn. He was 
pronounced the finest developed model they had ever seen. 
Dowd's greatest recorded hand lift is 1,442^ pounds of iron. 
He informs us that he has never lifted all he can, and has 
never failed to lift all he ever tried ; that he can hold out at 
arm's length a ninety-five pound dumb-bell ; can crowd up 
slowly with one arm straight above his head a 175-pound 
dumb-bell ; can draw himself up fairly and squarely with arm 
extended at full length, with one little finger till his chin will 
pass above his hand ; can do a great many very difficult 
muscle feats ; can also do some fair performances which re- 
quire quickness and suppleness of movement. This is the 
result of five years' practice of his method of light exercise. 
Unlike many athletes noted for great muscular strength, 
Dowd seldom puts his physical powers to a test with heavy 
work. Previously to making his last and best lift he had not 
tried his powers in the same way for about eighteen months. 
He practices light work regularly with the classes in his pros- 
perous gymnasium at Springfield, Mass., developing with 
such exercise, and always being able to perform heavy feats 
when he makes the attempt. 



DUMB-BELL EXERCISES. 



47 



From The New York Tbnes, 1884. 

Wallack's was crowded, as usual, at the performance last 
night, but Lulu failed in almost every experiment she at- 
tempted. D. L. Dowd, the athlete who defeated all her at- 
tempts last Friday night, foiled even the umbrella trick last 
night. 

Mr. Dowd has been for the past several years a teacher 
of physical culture in Springfield and Worcester, Mass., and 
has made a thorough study of the phenomena of physical 
force. In conversation with a Times reporter yesterday re- 
garding Miss Hurst's feats, he said: The performance of 
the girl depends for its success far more upon the rapidity of 
her movements, and the strategy which she uses, than on 
the actual force which she exerts, and it is for this reason 
that her power appears to the spectator magnetic, instead of 
muscular. The truth is, it is muscular force applied strate- 
gically. When I went to see her, I believed from what I 
had read and heard that the girl really possessed some won- 
derful and mysterious power, but I had not been on the stage 
with her ten minutes before I discovered that she used a 
little muscle and a good deal of strategy, and, being thor- 
oughly acquainted with the effect of the two elements com- 
bined, I was fully prepared to defeat Miss Hurst's object 
when it came my turn to be operated upon. I took the cane 
in my hand, and she placed the palm of her hand against it, 
with her arm nearly at full length. You must know that 
when the arm is in this position it is capable of exerting 
more force in the pushing movement than when it is bent. 

*^ The first pressure of the girl came from the triceps 
muscle of the arms, which straightened them at full length. 
This is a very slight movement, and hardly perceptible to 
the spectators, but it is a strong one, and was intended to 
push me backward, as so many before me had been pushed. 
I anticipated it, however, and braced forward, so that she 
failed to move me. Then came the strategy of which she 
makes such good use in all her performances. The moment 
she felt me brace toward her, she reversed her pushing 



48 



DUMB-BELL EXERCISES. 



movement, and bringing her biceps muscle into play, tried 
to pull me toward her in the direction in which I was brac- 
ing, her object being to take advantage of my own power to 
use it against myself, and exerting very little of her own 
force. As I knew what was coming, however, I reversed my 
movement at the same time, bracing backward, and she tried 
for five minutes to move me without success. She was 
equally unsuccessful in all her tests with me simply because 
I was as quick as she was in reversing the direction of the 
force I was exerting, and was strong enough to resist her 
pushing and pulling. The only secret of her performance is 
that she is quick enough to use your own power against your- 
self unless you understand the workings of the different 
muscles brought into play. Lulu Hurst is a very strong girl, 
but I think I could pick out a thousand such girls in this city." 



From The Worcester Gazette^ 1883. 

We, the undersigned, having tried D. L. Dowd's System 
of Physical Culture, at 33 Pearl Street, do recommend it to 
any and all ladies and gentlemen as a beneficial and health- 
ful exercise. Mr. Dowd is a thorougly competent and care- 
ful teacher, and we take pleasure in recommending him and 
his system to the public. 

Otis Goodman, M.D., Dr. J. F. Adams, Dr. G. F. 
Harwood, Dr. A. F. Townsend, Dr. Chas. L. Nichols, 
Frederick Kimball, Rockwood Hoar, Chas. F. 
Aldrich, W. a. PicketT; S. E. Greene. 



DUMB-BELL EXERCISES. 



49 



THE HOME EXERCISER 

IS THE DESIDERATUM FOR PHYSICAL 
CULTURE AT HOME. 

1. It takes up but six inches square of floor room : 

2. It is an ornament. 

3. It is noiseless. 

4. It cannot get out of order. 

5. Can be adapted instantly to the use of any one over four years 
of age. 

6. No other apparatus is necessary. 

7. The work on the Exerciser is the most fascinating form 
of exercise ever devised. 

8. Especially adapted to bring about the cure of biliousness, 
dyspepsia, constipation, and, above all else, weak lungs, or even the 
first stages of consumption. 

There are thirty-four different movements given for the "Exer- 
ciser," thus giving variety enough to prevent fatigue and monotony, 
and at the same time bringing all the muscles and parts of body 
into play. This gives a symmetrical development of the body, 
which is not the case with the work on the rowing machine and 
similar apparatuses. 

There are special movements, too, devised for overcoming certain 
deformities, such as round shoulders, flat chests, etc., and anyone, 
unless too much deformed, can, by means of the ''Exerciser,'' 
develop a good figure and carriage. 

The principal advantage the ^'Exerciser" possesses over the 
ordinary apparatus used to develop the body at home, is that exer- 
cise on this machine is interesting and not fatiguing. 

While the Exerciser " can be used by the athlete to bring about 
the greatest possible development of the body, it is equally adapted 
for the weak, and can be used by any one over ten years of age, 
however feeble the muscular development. Business and profes- 
sional men, students, ladies and children, can receive very great 
benefit from the use of the "Exerciser," for it is specially adapted 
to strengthen those parts of the body that are inclined to be feeble 
in people leading sedentary lives, namely, the lungs and organs of 
digestion and nutrition. 



50 



DUMB-BELL EXERCISES, 



If every business man, bookkeeper, editor, minister, or any one 
engaged at desk work, would spend an occasional moment during 
w^orking hours with the overhead-pulley at the breathing exercises, 
healthy blood would be sent to the brain and the liver, and honest, 
cheerful work would be the result. 

While the " Exerciser " is so complete and comprehensive as to 
be a complete gymnasium in itself, it is a marvel for neatness and 
convenience. The whole machine takes up about six inches square 
of floor room, can be put on the casing behind the door, or on the 
window-casing in bed -room or office ; it is not unsightly, and can 
be put up or taken down quickly. Two screws in the floor and 
one in the casing, are all the fastenings required. A little putty 
and paint remove all traces when taken down. The weight used 
can be varied from three to twenty pounds or more. 

The machine is practically noiseless and may be used without 
disturbing others in the house, or even in the same room. 

We have received testimonials from all classes of people as to 
the benefit and pleasure they have found from the use of these 
machines. 

A physician writes : — **Ihave long been interested in physical 
culture, and I believe I have tried nearly all the methods that could 
be carried on at home, not having time to attend a gymnasium. 

"I found as hundreds of others have, that these methods were 
fatiguing to me, and that the work soon became distasteful (it was 
* too much like work'). Your 'Home Exerciser,' however, has 
been a revelation to me, for it solves the problem how professional 
men and women, and those that nmst lead sedentary lives, can still 
maintain robust health. I can truthfully say that I would not be 
without the use of the ' Exerciser ' for three months for five times 
the cost of the machine. 

" Its use has not grown distasteful since the novelty has worn off ; 
on the contrary, I look forward with pleasure to the half-hour be- 
fore retiring when I can use the ' Exerciser,' and I grasp its handles 
in the morning before dressing with as much pleasure as I would 
the hand of an old friend. I must tell you that I have made rapid 
changes in my appearance since using the ' Exerciser ; ' the greatest 
change has been in the development of the chest, the front and 
upper portions of wdiich have enlarged wonderfully. 

"My wife uses the machine as faithfully and with as much pleas- 
ure as I do. ]\Iy pastor is using it and is enthusiastic over it; 
and quite a number of my patients have become infected with the 
mania for good health and robust bodies." 

W. E. FOREST, B.S., M.D., 

(Now in Decatur, 111.) 29 Washington Square, N. Y. 

To any one who cannot have the advantage of personal instruc- 
tion this system will be invaluable. 

The work on the " Exerciser," not only strengthens the muscular 



DUMB-BELL EXERCISES. 



51 



system, but has a wonderful beneficial effect in strengthening the 
internal organs, lungs, stomach, liver, etc., and this increases the 
vital powers. There are certain movements that will invariably 
cure constipation and biliousness, and others that will strengthen 
weak lungs, etc. 

If the ''Exerciser" be attached to the vvdndow-casing it can be 
covered from, sight by the curtain when not in use. The change 
from one attachment to another is almost instantaneous. There 
are over 30 different movements given for the "Exerciser." The 
weight used can be varied according to the strength of the user 
from 3|- lbs. to 15 or more. 

We manufacture four grades of the Home Exerciser : No. i and 
No. 2 Nickel, No. i and No. 2 Galvanized. Prices (with book of 
instructions, entitled "Physical Culture for Home and School, 
Scientific and Practical, 322 l2mo pages, 80 illustrations, by Prof. 
D. L. Dowd), $8, $10, $12, $16. 

No. I, Iron work is all nickel plated and highly polished, cord 
couplings nickel plated, wood work solid Rosewood polished, the 
finest (drab colored) braided sash cord, a nickel polished plate to 
cover screw in floor and bracket at top, price $16.00. 

No. 2, Nickel plated and highly polished, all but cord couplings 
japanned, maple or oak wood work shellaced, finest braided sash 
cord, price $12.00. Either of these would be considered an orna- 
ment in any room. No. i. Galvanized, is made as good in every 
respect — the only difference is the iron work is galvanized instead 
of nickeled, price $10.00. The No. 2, Galvanized, is made up 
plainly, but just as durable as the others (the only difference is 
in the appearance of them), the system of exercise remains exactly 
the same, price $8.00. 

Exerciser packed for shipping weighs twenty-one pounds. 

Cost of Expressage to Chicago, 95 cents ; to Kansas City, 
$1.40; to San Francisco, $3.75. 

We deliver goods in New York City without charge. 

Send money by Check, P. O. Order, Registered Letter, or 
Express Money Order, payable to Professor D. L. Dowd, 16 East 
14th Street, New York. 

No goods sent C. O. D. (except to our Agents) unless pur- 
chaser will forward with order amount to cover express charge to 
and from destination which will be deducted from C. O. D. bill 
when purchase is made. 

New York, Oct., 1885. 

Dear Sir: — The Exerciser is without any doubt the best thing 
on the market, and I can place a great many of them, 

DIO LEWIS, M.D. 
Send for Illustrated Circular and Testimonials. 



52 



DUMB-BELL EXERCISES. 



PHYSICAL CULTURE 

For Home and School y Scientific and Practical, 

BY 

D. L. DOWD, 

^ Professor of Physical and Vocal Culture, 
i6 East Fourteenth St., and 713 Fifth Ave., New York. 



CONTENTS. 



CHAPTER I. 

Physical Culture, Scientific and Practical, for the Home and School. 

CHAPTER II. 
Pure Air and Foul Air. 

• CHAPTER III. 

Questions Constantly Being Asked : 

Question No. i. — Does massage treatment strengthen muscular 
tissue ? 

Question No. 2. — Are boat racing and horse-back riding good ex- 
ercises ? 

Question No. 3. — Are athletic sports conducive to health ? 
Question No. 4. — Why do you object to developing with heavy 
weights ? 

Question No. 5. — How long a time will it take to reach the limit 
of development ? 

Question No. 6. — Is there a limit to muscular development, and is 
it possible to gain an abnormal development ? 

Question No. 7. — What is meant by being muscle bound? 

Question No. 8. — Why are some small men stronger than others of 
nearly double their size ? 

Question No. 9.— Why is a person taller and weigh less in the 
morning than in the evening ? 



DUMB-BELL EXERCISES. 



53 



Question No. lo. — How should a person breathe while racing or 
walking up stairs or up hill ? 

Question ii.— Is there any advantage gained by weighting the shoes 
of sprinters and horses ? 

Question No. 12. — What kind of food is best for us to eat? 

Question No. 13. — What form of bathing is best? 

Question No. 14. — How can I best reduce my weight, or how in- 
crease it ? 

Question No. 15. — Can you -determine the size of one's lungs by 
blowing in a spirometer ? 

CHAPTER IV. 
Personal Experience of the Author in Physical Training. 

CHAPTER V. 
Physical Culture for the Voice. 

CHAPTER VI. 
Practice of Deep Breathing. 

CHAPTER VII. 
Facial and Neck Development. 

CHAPTER VIII. 
A Few Hints for the Complexion. 

CHAPTER IX. 

The Graceful and Ungraceful Figure, and Improvement of Deformi- 
ties, such as Bow Leg, Knock-Knee, Wry Neck, Round 
Shoulders, Lateral Curvature of the Spine, etc. 

CHAPTER X. 
A Few Brief Rules. The Normal Man. 

CHAPTER XL 

Specific Exercises for the Systematic Development of every Set of 
Muscles of the Body, Arms and Legs, also Exercises for 
Deepening and Broadening the Chest and Strengthening the 
Lungs. 

[These 34 Specific Exercises are each illustrated by a full length 
figure (taken from life) showing the set of muscles in con- 
traction, which can be developed by each of them.] 

CHAPTER XIL 

Dumb-Bell Exercises. 
Ten Appendices showing the relative gain of pupils from 9 years 
of age to 40. 



54 



DUMB-BELL EXERCISES. 



A copy of this work, pamphlet bound, is given with each Exer- 
ciser. Sold separate from Exerciser. Price, extra cloth bound, 
$1.50; price, pamphlet bound, fi.50, with privilege of $1.50 
deducted on purchase of an Exerciser within 30 days after purchase. 

The following illustrations were photgraphed from life while per- 
forming the exercises, thus each pair of muscles is shown in full 
contraction, making the exercises interesting as well as intelligent, 
giving one a thorough knowledge how to develop every set of 
muscles in the body, deepen and broaden the chest, and strengthen 
the lungs. 

%* 322 i2mo Pages. 80 Illustrations. Extra Cloth Bound. 
Price, $1.50. 

Read the following unsolicited testimonials. 



From the New York World : Sunday^ April 3, 1887. 

Prof. Davidson's Review, A Sensible Book on Physical 
Culture." 



Physical Culture for HojJie and School^ Scientific and Practical. 
By Prof. D. L. Dowd, with eighty illustrations. (New York, printed 
for the author. No. 16 East Fourteenth Street, 8vo, pp. xxii., 300). 
This is one of the most sensible books we have met on the subject 
of physical culture. It is written with directness and simplicity, and 
the exercises it prescribes are such as can be performed by any one 
in his own house. It aims at symmetry of development, beauty, 
health, and longevity, not at gladiatorial perversion of muscle, 
which tends to brutality, ugliness, and destruction. Prof. Dowd's 
system extends to every part of the body, not excluding even the 
vocal organs and the muscles of the face. We doubt not that any 
person, not organically imperfect or diseased, who should follow 
the directions given in this book, would attain perfect health and 
never require the aid of a physician. One of the greatest needs in 
American education to-day is physical culture, and just the kind of 
physical culture that Prof. Dowd recommends, teaches, and exempli- 
fies. A system like his ought to be introduced into every school, 
public and private, and taught in connection with elementary physi- 
ology. In this way young persons would not only be rendered 
healthy, but they would come to respect their bodies, and refrain 
from abusing them by diet, dissipation, or laziness. How much 
vice is due to the want of physical culture ! 



Send for Illustrated Circular and Testimonials. 



DUMB-BELL EXERCiSES. 



55 



FACIAL DEVELOPMENT 

AND 

HINTS FOR THE COMPLEXION. 

FULLY ILLUSTMJLTJEn, Price, SO Cents, 

BY 

D. L. DOWD, 

Professor of Physical and Vocal Culture, 
No. i6 East Fourteenth St., and 713 Fifth Ave., New York. 

D. L. DOWD'S 

Scientific and Practical Physical Measurements 

FOR SELF-INSTRUCTION. 

Tables showing the relative measurements of a fully developed 
male or female of any height from five to six feet in height, giving 
first, height, then weight in proportion to height, circumference of 
neck, breadth of shoulders, depth of chest, circumference of chest, 
chest expansion, circumference of waist, circumference of fore arm, 
circumference of biceps natural, circumference of biceps flexed, 
circumference of hips, circumference of thigh, circumference of 
calf, etc. 

The different measurements are given for each successive inch of 
height, with these carefully compiled tables is given a card for self 
measurement, a model figure with the points of measurements 
marked to show you just where to put the tape, and a card for re- 
cording the deficiencies of your own proportions as compared to 
that of the tables of the fully developed model given, so you can 
determine at a glance what parts are below the standard and need 
development most. 

This information is of great value to those who are trying to im- 
prove themselves physically, while it is a satisfaction to nearly 
every intelligent person to know in just what degi^ee he or she ap- 
proaches perfection of Beauty in Physical Anatomy. 

/ will forward the above on receipt of price, $1 .00, 

Address, 

School of Soientific, Physical and Vocal Culture, 

16 East 14th Street, New York. 

Prof. D. L. Dowd. 



EXERCISES 



6* CI EN TIFICA LLY PRES CRIB ED 
FOR USE OF 

DUMB-BELLS 



BY 

D. L. DOWD 

Professor of Physical and Vocal Culture 
No. i6 East Fourteenth St., and 713 Fifth Ave., New York 

author of 

Physical Culture for Home and School, Scientific and Practical 
322 Pages, 80 Illustrations 
Facial and Neck Development, and Hints for the Complexion 
Fully Illustrated 
Scientific and Practical Physical Measurements for Self-Instruction 
Muscular Development, Etc. 



NEW YORK 
Private Edition — Printed for the Author 
1888 



LIBRARY OF 



000 197 



LIBRARY OF CONGRESS 




mill 

000 197 100 1 



